MOVE Sh/TS 8 Exercise Circuit

SIIT
Horizontal Loading

8 Drills that work on various qualities to promote a healthy Thoracic Spine, Shoulder, Rib Cage & Trunk

This session can be used in multiple ways. Feel free to do all of the drills in each block or pick a couple to make it shorter.

1. Before a training session
2. After a training session
3. Recovery after a match
4. Daily Shoulder routine.

ULT
MOVE Kneeling Bench Lat Extension
reps 6-8
Set Reps
1 6-8
2 6-8
ULT
MOVE Doorway Pec Stretch
reps 6-8 ea
Set Reps
1 6-8 ea
2 6-8 ea
ULT
MOVE Supine, 2-Arm Vertical Reach Up/Down
reps 6-8
**Use a towel or foam block underneath the chest. Make sure and keep an relaxed neck and head position.
Set Reps
1 6-8
2 6-8
LLT
MOVE 1/2 Kn Opp. Side Band Ext.
reps 6-8 ea
Set Reps
1 6-8 ea
2 6-8 ea
UMT
MOVE SA Wall Slide Up/Down w/Rotation
reps 6-8 ea
Set Reps
1 6-8 ea
2 6-8 ea
UMT
MOVE Halo
reps 6-8 ea
Set Reps
1 6-8 ea
2 6-8 ea
ULT
MOVE Prone, H&F, Ant/Post Swing
reps 5 ea
Set Reps
1 5 ea
2 5 ea
UMT
MOVE, Prone, Alt. Leg Crossunder
reps 5 ea
Set Reps
1 5 ea
2 5 ea